7 Tips for Maintaining Health and Energy During Ramadan Fasting

March 04, 2025

Ramadan

7 Tips for Maintaining Health and Energy During Ramadan Fasting

Ramadan is a special month for Muslims to observe fasting. Although fasting lasts from dawn to sunset, it is important to maintain health and energy to ensure smooth worship. Here are some tips you can follow:

1. Eat Nutritious Meals at Suhoor

Suhoor is a crucial time to fuel your body for the day. Make sure to consume:

Complex carbohydrates: Oats, whole wheat bread, or brown rice for slow energy release.
Protein: Eggs, chicken, fish, or tofu to keep you full longer.
Fiber and vitamins: Fresh vegetables and fruits.
Water: Drink at least 2-3 glasses of water during Suhoor.

2. Avoid Overeating at Iftar

Despite feeling hungry, avoid eating heavy meals right away. It’s better to:

Start with water and dates as per the Sunnah of the Prophet.
Limit fried foods as they can cause digestive issues.
Opt for soup or fresh fruits before having a bigger meal.

3. Stay Hydrated

Dehydration can cause fatigue. Tips for managing fluid intake:

8 glasses of water a day, spread out like this: 2 glasses at Suhoor, 2 glasses at Iftar, and 4 glasses in the evening.
Avoid caffeinated drinks like coffee and tea, as they can lead to dehydration.

4. Keep Moving

Fasting doesn’t mean being inactive. Do light exercises such as:

A leisurely walk in the evening before Iftar.
Stretching or light yoga at night.

5. Get Enough Sleep

Lack of sleep can cause fatigue. Ensure you:

Sleep early and wake up for Suhoor.
If possible, take a short nap (power nap) for 15-20 minutes during the day.

6. Manage Stress and Stay Positive

Fasting isn’t just about restraining hunger but also emotions. Tips for mental well-being:

Increase worship like praying, dhikr, and reading the Quran.
Engage in light hobbies after Iftar.

By maintaining a healthy diet, staying hydrated, and keeping active, you can go through Ramadan fasting with a healthy body and full enthusiasm. Happy fasting, and may this Ramadan bring blessings and goodness to us all!